Thursday June 23rd 2016

Stability Warm up: 3 sets of 8 – 10 KB Floor Press into 30-60 second Arm Bar Hold YouTube Preview Image

Diablo Strong:  5 Second Overhead Pause Squat 2 – 2 – 2 – 2  YouTube Preview Image

(Work up to a strong effort) *Focus on squatting deep without compromising your shoulder position. Your wrists may get a little sore holding for this long, maybe plan on wearing wrist wraps to take the edge off.

Accessory: 3 sets of 8 – 10 Strict Wide Grip Pull Ups *Use a Band if needed, but keep it strict. You may break up the sets to ensure you are getting good range of motion.  

Workout: Death by Alternating movements every 1 Minute. If you can’t complete the correct number of reps in the minute you are done.  

  • 1, 3, 5, 7, etc. Pull ups (Ring Rows/ Banded/ Chest to Bar)
  • 2, 4, 6, 8, etc. Overhead Squats (45/75/115) 

*Scaling Guide: Completing the round of 12 means you went a little to light. We do want to find a point of failure in this workout.  If you scale up to high, and fail out before minute 7, take a minute rest, and start it over with a time cap at Minute 13.

Competition Programming: Chest to Bar Pull Ups and 85/135 Overhead Squats


Diablo Fit: Increasing AMRAP  5 – 6 – 7 minutes with 1 minute rest between.

Pick up rounds where you left off after each working sets

  • 5 strict pull-ups or 8 ring rows
  • 10 kb strict press
  • 12 suitcase carry box step up (Alternate step ups)
  • 200m run

* Choose a challenging weight for the step up. Use the same KB for the Strict press


RomWOD & Skills: This weeks skill is Handstands!

  • Plank
  • Handstand Wall Hold
  • Freestanding Handstand
  • Handstand Walking

Log your workout HERE.

Beyond the Whiteboard App

Its Free with your membership. Log your workouts and track your progress.

Don’t have a Beyond the Whiteboard account?, Email info@diablocrossfit.com.

Recent Posts